Warmup
3rounds of:
15 Burpees
Samson Stretch

WOD
For time:
21-18-15-12-9-6-3
Bwt Bench Press
1.5 Pood Kettlebell Swings
Ring Dips

Finish
As many rounds as needed of:
Overhead Squat 45lbs, 15reps
(ex. 3X5, 5X3, 1X15, etc.)

CrossFit Endurance(072109)
3+ Hours after CrossFit WOD
Choose ONE of the following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30sec off
4min on, Done!
Cover as much distance as possible on each interval.